Allulose (d-allulose, psicose, and d-psicose) is a natural sugar found in figs, raisins, maple syrup, and molasses. The FDA states it is GRAS (generally recognized as safe). Since the body does not metabolize it, the calories are not absorbed in the digestive system, meaning it does not raise blood sugar or insulin levels. Not only will it not raise blood sugar levels, but it may lower them after meals.
Dr. Ramit Singh states, “Unlike sugar, allulose is absorbed minimally in the gut and excreted largely unchanged, resulting in a negligible effect on blood sugar levels. This makes it suitable for individuals with diabetes or prediabetes.”
FDA on Allulose
Susan Mayne, Ph.D., director of FDA’s Center for Food Safety and Applied Nutrition states, “The latest data suggests that allulose is different from other sugars in that it is not metabolized by the human body in the same way as table sugar. It has fewer calories, produces only negligible increases in blood glucose or insulin levels, and does not promote dental decay.”
Allulose does not have to be accounted for on nutritional facts labels for total or added sugars, meaning “This is the first time the FDA has stated its intent to allow a sugar to not be included as part of the total or added sugars declarations on labels, a reflection of our flexible and science-based approach to food product labeling.” However, allulose counts towards total carbohydrate grams.
It should be noted that allulose hasn’t been approved in Canada or Europe because it is a “novel food,” meaning it hasn’t been around long enough for sufficient testing.
How Allulose Compares to Table Sugar
Allulose is 70% as sweet as table sugar (sucrose). In comparison, stevia is nearly 250–300 times sweeter than table sugar, and monk fruit is 100 to 250 times sweeter.
How Allulose Compares to Artificial Sweeteners
One of the best things about allulose is that it is a natural sugar and not artificial like Equal or Splenda, which may cause weight gain, cancer, and other health concerns. Read the research on artificial sweeteners here https://backtonaturediabetic.com/the-best-sugar-substitutes-for-diabetics/.
Pros of Allulose
In addition to the positive attributes mentioned above, here are other benefits of allulose:
- It is low calorie and low glycemic
- It has 10% of the calories of table sugar
- You can use allulose as a 1:1 replacement for sugar, and it browns and crystalizes like sugar in baking
- It acts like a prebiotic (https://backtonaturediabetic.com/the-difference-between-probiotics-and-prebiotics-and-how-they-help-with-glycemic-control/)
Cons of Allulose
While Allulose has many benefits, it may cause stomach issues like bloating and gas, so you should start with small doses. It may also cause allergic reactions in those who are allergic to corn or fructose. Symptoms may include hives, itching, and swelling.
Research on Allulose
Allulose may reduce after-dinner blood sugar levels and body fat. Here is what three studies show:
- A study from December 2019 to August 2022 at Kagawa University Hospital included 24 patients. The study investigated whether diets containing allulose improve the glycemic control of diabetic patients. Results were that the diets containing d-allulose lowered peak after-dinner blood glucose levels among people with type 2 diabetes.
The study also found that d-allulose may improve glucose tolerance and decrease appetite by increasing glucagon-like peptide-1 (GLP-1) secretion. If GLP-1 sounds familiar, it’s because prescription drugs like Ozempic (semaglutide) mimic the hormone GLP-1.
The study concluded that diabetic diets comprising 8.50 g of D-allulose improved after-dinner blood glucose levels, suggesting D-allulose may improve glucose tolerance and protect pancreatic β cells among T2D patients. However, the researchers stated they need further studies with more patients and follow-ups (https://www.news-medical.net/news/20230621/Rare-sugars-in-a-diabetic-diet-the-efficacy-of-a-D-allulose-containing-diet-in-patients-with-type-two-diabetes.aspx)
- Dr. Frank Pescatore states that allulose improves blood sugar regulation and reduces belly fat. You can use up to 6 tsp daily, and he recommends allulose to women coming off Ozempic (First for Women magazine, 11/27/23).
- Allulose may reduce body mass fat in overweight subjects. A study with 121 Korean adults comprised three groups: a placebo control (sucralose, 0.012 g × 2 times/day), low d-allulose (d-allulose, 4 g × 2 times/day), and high d-allulose (d-allulose, 7 g × 2 times/day). The study found the group consuming the higher amount of allulose had a significant decrease in body mass index and abdominal and subcutaneous fat measured by CT scan after 12 weeks (https://www.mdpi.com/2072-6643/10/2/160).
Conclusion
If you want a natural sweetener, consider allulose. It has no significant impact on blood sugar, may lower after-dinner blood sugar, and may even reduce body fat. But be aware that it may cause stomach issues, so start with a small amount.
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